Congratulations on your pregnancy! At Femme Pilates studio, I understand the unique needs of expectant mothers and the importance of staying active during this special time. Prenatal Pilates is a safe and effective way to nurture yourself and your growing baby while maintaining strength and flexibility. In this blog, I'll explore the 10 best prenatal Pilates exercises that will support your body throughout each trimester. Additionally, I'll introduce our specially designed online Pilates for pregnancy program, allowing you to experience the benefits of pilates from the comfort of your home.
Top 10 prenatal pilates exercises
1- Breathing with Pelvic Floor Engagement and TA Activation:
Inhale deeply through your nose, relaxing and expanding your ribcage.
Exhale through your mouth, gently lift and engage your pelvic floor and draw your belly button in towards your spine.
Improves core stability, relaxation, and pelvic health.
2- Pelvic Tilts:
Come onto your hands and knees in a tabletop position.
Inhale to prepare, then exhale, tilt your pelvis downwards towards the floor. On your next inhale tilt your pelvis towards the ceiling and continue with this gentle tilt for a few more breaths.
Enhances pelvic mobility and alignment.
3- All Four Single Leg and Arm Reach Exercises:
Come onto your hands and knees in a tabletop position.
Exhale, extend right arm forward and left leg backward, maintaining core engagement.
Strengthens core and improves balance.
4- Cat-Cow Stretch:
Get on your hands and knees in a tabletop position.
Inhale, arch your back (cow position), lifting your head and tailbone.
Exhale, round your back (cat position), tucking your chin and pelvis.
Supports spinal flexibility and baby's growth.
5- Pilates Ball Squats:
Stand with feet wider than hip-width apart, place a Pilates ball between your lower back and a wall.
Lower into a squat, engaging your pelvic floor.
Press through heels to return to standing.
Provides support during pregnancy and strengthens lower body.
6- Side-Lying Leg Lifts:
Lie on your side with legs stacked.
Inhale, lift top leg to hip height, and lower back down.
Targets outer thighs and hips.
7- Seated Arm Circles:
Sit tall with legs extended, arms out at shoulder height.
Circle arms forward and then reverse.
Improves upper body strength and posture.
8- Modified Mermaid Stretch:
Sit on one hip with legs bent to the side, support upper body with one arm.
Inhale, lengthen your spine, then exhale, reach the free arm overhead, stretching to the opposite side.
Enhances flexibility and stretches side body.
9- Standing Hip Circles:
Stand with feet hip-width apart, hands on hips.
Inhale to begin, exhale, and circle hips in both directions.
Mobilises hips and improves circulation.
10- Pelvic Clock:
Lie on your back with knees bent, feet flat on the floor.
Imagine your pelvis as a clock face.
Inhale and tilt your pelvis to 12 o'clock, then exhale and tilt to 6 o'clock.
Improves pelvic awareness and mobility.
Pilates for pregnancy at home
At Femme Pilates, I understand that every pregnancy is unique, and that's why our online prenatal Pilates course is tailored to cater to your individual needs. Unlike other online workouts, this meticulously curated program goes beyond the ordinary, offering you a comprehensive toolkit to support your prenatal fitness goals. Throughout this course, I condensed all my knowledge into a series of videos that will empower you during your pregnancy journey.
Delve into vital techniques such as specialised breathing exercises, targeted pelvic floor workouts, and incredible postural exercises. These foundational skills will lay the groundwork for the subsequent workout videos, enabling you to perform each movement with grace and strength. By honing these skills, you will not only enhance your physical well-being but also develop a deeper connection with your changing body.
With a total of 215 minutes of content divided into 8 videos, this course provides a wealth of valuable resources. Join me on this transformative Pilates journey and embark on a path towards a healthier, stronger, and more connected pregnancy.
